April 6-April 12
Monday April 6
3 rounds as warm up:
5 alternating squats w/single arm reach overhead
12 banded pass throughs or :30/side pec stretch on wall
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Every :90 for 5 sets:
1st: 10 goblet squats, 2020 tempo (2 seconds on the way down, 2 seconds on the way up)
2nd: :45 plank, feet elevated if possible
+
AMRAP in 10:00
10 air squats
9 R arm DB/KB snatches
10 push ups
9 L arm DB/KB snatches
+
2-3 rounds not for time:
12 curls (barbell, KB, DB, or use anything you can find)
Strength piece- Use whatever equipment you have for the goblet squats- dumbbell, KB, wall ball, bumper plate. If no equipment, do air squats.
Workout- Use KB, DB, or very light barbell for snatches. If you don’t have any equipment, choose something you can safely move from ground to overhead (can of soup, water jug, etc)
Tuesday April 7
2 rounds as warm up:
:30 jumping jacks
:30 rest
:30 hollow rocks
:30 rest
:30 mountain climbers
:30 rest
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Every :60 for 15:00
1st: :30 double unders/single unders/jumping jacks
2nd: 5 romanian deadlifts, 31x1 tempo (3 seconds down, 1 second at the bottom, 1 second at the top) does not need to touch the ground, should hover right at mid-shin or a little lower
3rd: :30 handstand hold against wall or :15/side plank
+
3 sets for total reps:
:60 burpees
:60 sit ups
:60 toes to bar/knee raises
:60 rest
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10:00-20:00 cool down walk or mobility of choice
EMOM- use whatever equipment you have for the deadlifts (barbell, KB, or DBs) if no equipment, do good mornings at the same tempo
Workout- if you do not have access to a rig for toes to bar, do leg raises laying on the ground
Wednesday April 8
3 rounds as warm up:
10 alternating side lunges
10 hand-release push ups
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5 sets:
12 alternating DB/KB/Barbell front rack reverse lunges
:60 rest
6/side 1-arm DB/KB shoulder press or 6 barbell strict press
:60 rest
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For time:
30-20-10
Thrusters or wall balls
400m run after each set
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2-3 sets NFT:
20 shoulder taps, either in plank or in wall walk position
16 russian twists w/WB, KB, DB, bumper plate, or whatever light object you can find
Strength piece- Use whatever equipment you have for the alternating reverse lunges. Try to use that same weight for the strict press. If no equipment, do unweighted lunges and 12 hand-release push ups
Workout- Use whatever equipment you have for thrusters. If you only own one DB or KB, do 15 thrusters per side, then 10 per side, then 5 per side. If you have a wall ball, do wall balls. If you don’t have equipment, do air squats.
For the run- if you are unable to run, perform 20 burpees instead
Thursday April 9
3 rounds as warm up:
:30 high knees
12 alternating toe touches from plank position
:30 plank march
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Every :60 for 12:00
1st: 5-7 light touch and go power cleans/dumbbell cleans/russian KB swings (if no equipment, do 5-7 tuck jumps)
2nd: :30 supine plank or table hold
3rd: 12-15 light banded pull aparts or 12-15 scap push ups if no band
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15:00 @steady pace:
10/side 1-arm DB or KB rows or 10 bent over barbell rows (If no equipment, use light object)
200m run or 250m row (or 10 burpees if no running)
12 V-ups
1/side light turkish get up w/DB, KB, or light object
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NFT:
Accumulate :60/side star plank
Friday April 10
3 rounds as warm up:
:30 air squats
:30 superman hold
50 single unders or 50 jumping jacks
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Every 2:00 for 6 sets:
5 1&¼ goblet squats or front squats w/barbell (if no equipment just do air squats)
:20-:30 hollow hold
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8 sets:
:20 jumping squats
:10 rest
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8 sets:
:20 sit ups
:10 rest
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10:00-20:00 easy walk cool down or mobility
Saturday April 11th
A) 2 rounds as warm up:
:30 jumping jacks
:30 Samson Stretch
:30 hollow rocks
:30 Glute Bridges
:30 mountain climbers
:30 Downward Dog
B) 7 Rounds Work to Rest Ratio = 1:1
10 Russian Kettlebell Swing #34k
10 Box Jumps #24
200 M Run
10 Burpees
10 Wall Balls #30
Notes: Use whatever you have to swing for the Kettlebell Swing (KB, Db, Bookbag with water bottles in it, Take a 25 lb steel plate and put a hand towel through the center 2” hole.) For the Wall Balls you can do thrusters with an empty bar or use dbs. If you only have plate weight you can load a steel 25 lb plate in the from rack and do thrusters. If no weight, do jump squats.
C) Bicep and Tricep
100 Reps of Bicep Curls
100 Reps of Dips or elbow extension with a band.
March 30-April 4th
Monday, March 30
Warm up: 3 rounds - :30 jacks + 15 sit ups + 5 inch worms with push up
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Every :60 for 5 rounds:
1st: :20-:30 L-sit or tuck up (pressing between two chairs) or hollow hold
2nd: 12 wall balls (or whatever ball you can find) or thrusters
+
3:00 work, 2:00 rest for 5 rounds:
400 m run
Max DB push press
+
3 rounds not for time:
12 tricep kickbacks
:30 Superman hold
Tuesday, March 31
Warm up: 2 rounds - 20 reverse crunches + 15 air squats + 10 side lunges + 20 quadruped hip extensions/side
+
Every :90 for 4 rounds:
1st: 10-12 split stance lunges, right (weighed if possible) + :30 flutter kicks
2nd: 10-12 split stance lunges, left + :30 flutter kicks
+
10 rounds for time:
5 reverse burpees (hold dumbbell if you want an extra challenge)
10 power cleans
15 hollow rocks
20 step ups (weighted if possible)
+
Not for time:
Accumulate a total of 75 dual dumbbell (or barbell) bicep curls
Wednesday, April 1
Warm up: 2 rounds - :30 mountain climbers + 10 Samson stretch + :30 pigeon stretch/side + :30 handstand hold or plank
+
Every :90 for 5 rounds:
1st: 12 bent over rows
2nd: 9 single leg RDL/side
+
For time:
3-6-9-12-15
Handstand push ups or hand release push ups
Wall walks or pike to plank walk outs from chair
V-ups
Pistol squats
+
3 rounds not for time:
:30 side plank/side
30 glute bridges, weighted
Thursday, April 2
Warm up: 2 rounds - 6 plank ups + :30 pec stretch + 10 lunges + :30 lateral hops
+
For 10:00, steady pace:
12 DB bench press from floor
10 dips from chair
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36:00 EMOM:
1st: :40 DB squats
2nd: :40 DB alternating reverse lunges
3rd: :40 double unders or singles
4th: :40 dumbbell press
5th: Max wall sit
6th: Rest
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Not for time:
Accumulate 3:00 plank
Accululate 3:00 weighted glute bridge hold
Friday, April 3
Warm up: 2 rounds - 15 good mornings + 6 squats with reach + 10 Spider-Man stretches (5/side)
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4 rounds, steady pace:
20 alternating dumbbell snatches
40 mountain climbers
+
For time:
30-20-10
Burpees
Sit ups
Deadlift (DB, Barbell, KB, or get creative)
Rest 3:00
10-20-30
Burpees
Sit ups
Deadlifts
+
Not for time:
Accumulate 60 fire hydrants/side
Saturday, April 4
Warm up: 2 rounds - 20 reverse crunches + 15 air squats + 10 side lunges + 20 quadruped hip extensions/side
A) 75 Body Weight Row or Bent Over Dumbbell/Barbell Rows: Do sets of 8-12 resting only as long as you need. Your rest will consist of rolling between a superman hold and hollow hold - shown below.
B) For Time
800 M Walk/Run
5 Rounds
50 Double Unders - 75 Single Unders (Jump rope)
16 Thrusters or Wall Balls - (use what you have for this. Moderately heavy and unbroken is the goal)
12 Kettle Bell or dumbbell or weighted bookbag swings
800 M Walk/Run
March 30-April 5
Monday, March 30
Warm up: 3 rounds - :30 jacks + 15 sit ups + 5 inch worms with push up
+
Every :60 for 5 rounds:
1st: :20-:30 L-sit or tuck up (pressing between two chairs) or hollow hold
2nd: 12 wall balls (or whatever ball you can find) or thrusters
+
3:00 work, 2:00 rest for 5 rounds:
400 m run
Max DB push press
+
3 rounds not for time:
12 tricep kickbacks
:30 Superman hold
Tuesday, March 31
Warm up: 2 rounds - 20 reverse crunches + 15 air squats + 10 side lunges + 20 quadruped hip extensions/side
+
Every :90 for 4 rounds:
1st: 10-12 split stance lunges, right (weighed if possible) + :30 flutter kicks
2nd: 10-12 split stance lunges, left + :30 flutter kicks
+
10 rounds for time:
5 reverse burpees (hold dumbbell if you want an extra challenge)
10 power cleans
15 hollow rocks
20 step ups (weighted if possible)
+
Not for time:
Accumulate a total of 75 dual dumbbell (or barbell) bicep curls
Wednesday, April 1
Warm up: 2 rounds - :30 mountain climbers + 10 Samson stretch + :30 pigeon stretch/side + :30 handstand hold or plank
+
Every :90 for 5 rounds:
1st: 12 bent over rows
2nd: 9 single leg RDL/side
+
For time:
3-6-9-12-15
Handstand push ups or hand release push ups
Wall walks or pike to plank walk outs from chair
V-ups
Pistol squats
+
3 rounds not for time:
:30 side plank/side
30 glute bridges, weighted
Thursday, April 2
Warm up: 2 rounds - 6 plank ups + :30 pec stretch + 10 lunges + :30 lateral hops
+
For 10:00, steady pace:
12 DB bench press from floor
10 dips from chair
+
36:00 EMOM:
1st: :40 DB squats
2nd: :40 DB alternating reverse lunges
3rd: :40 double unders or singles
4th: :40 dumbbell press
5th: Max wall sit
6th: Rest
+
Not for time:
Accumulate 3:00 plank
Accululate 3:00 weighted glute bridge hold
Friday, April 3
Warm up: 2 rounds - 15 good mornings + 6 squats with reach + 10 Spider-Man stretches (5/side)
+
4 rounds, steady pace:
20 alternating dumbbell snatches
40 mountain climbers
+
For time:
30-20-10
Burpees
Sit ups
Deadlift (DB, Barbell, KB, or get creative)
Rest 3:00
10-20-30
Burpees
Sit ups
Deadlifts
+
Not for time:
Accumulate 60 fire hydrants/side
March 22 - March 27
Monday 3/23
Equipment needed: jump rope + object to press overhead
Warm up: 3 rounds - 20 step ups + 10 fire hydrants/side + 20 plank marches
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Every :60 for 12:00:
1st: :30 plank rotations right
2nd: :30 plank rotations left
3rd: 40 m carry with heavy object (can be your child 👶)
+
5 rounds for time:
45 double unders or 90 singles
25 sit ups
15 push press (with dumbbells, barbell, or other object - points awarded for creativity)
+
.5 mile brisk walk for cool down
Tuesday 3/24
Equipment needed: Row equipment - get creative
Warm up: 2 rounds - 10 lunges + 100 m jog or walk + 20 shoulder taps from plank
+
For 10:00, steady pace:
15 runner starts/side (see video)
10 plank ups
+
For time:
1 mile run or brisk walk
50 air squats
40 rows (see video - use surface at home, tree branch, trx, or dumbbells)
30 burpees
1 mile run or brisk walk
+
3 rounds not for time:
15 hollow rocks
25 glute bridges
Wednesday 3/25
Equipment needed: box or chair
Warm up: 2 rounds - :30 side lunges + :30 Samson stretch + :30 jacks + :30 quad stretch
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Every :60 for 10:00:
1st: :30 hollow rocks
2nd: :30 straight leg sit ups
+
12:00 AMRAP:
10 alternating reverse lunge RDL
1 walk walk or pike to plank walk outs from box or chair
10 alternating reverse lunges RDL
2 wall walks
10 alternating reverse lunges RDL
3 wall walks
….continue +1 on wall walks
+
Not for time:
Accumulate 75 tricep dips from chair
Thursday 3/26
Equipment needed: jump rope and chair
Warm up: 2 rounds - :30 pec stretch on door frame, :30 handstand hold or plank, 6 squats with reach
+
Every :90 for 5 rounds:
1st: :45 Double under practice or lateral hops
2nd: 12 alternating pistol squats
+
For time:
20 push ups
1 sit up
19 push ups
2 sit ups
18 push ups
3 sit ups
….continue until 1 push up, 20 sit ups
+
Not for time:
Accumulate 3:00 plank
Friday 3/27
Warm up: 2 rounds - :30 child’s pose, :30 frog stretch, :30 pigeon stretch/side, 10 frog jumps
+
Every :60 for 10:00:
1st: :30 Superman hold
2nd: :30 hollow hold
+
For time:
66-54-42-30-18
Kettle Bell Swings/Dbell swings/book bag swings (Ill make a video)
Mountain climbers
+
Accumulate 100 quadruped hip extensions/side
Saturday 3/28
Warm up: 2 rounds - 10 lunges + 100 m jog or walk + 20 shoulder taps from plank
+
Move through each mvt 6-8 times There’s a video right below here but it’s not showing a preview. Just click the dead space.
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EMOM For 30 Min :
Min 1: 5 Thrusters + 5 Pull Ups or any upper body pulling movement
Min 2: 10 Sit Ups + 5 Burpees
Min 3: 40 Double Unders or Jumping jacks
+
1 mile walk/jog
March 16-March 20
Monday 3/16
Warm up: :60 row, bike, ski or run + :30 jacks + 10 pass throughs + 5 squats with band overhead + Burgener snatch warm up
+
Every :90 for 4 rounds:
1st: 1 snatch + 1 hang snatch + 1 squat snatch (A) or 1 snatch + 1 hang snatch + 1 OHS (B) or 7 double dumbbell snatch + 5 squats with arms overhead (no weight) (C)
2nd: :30 barbell roll outs (A) or :30 plank on barbell (B) or :30 overhead plate hold, ribs down, lower back tucked (C)
*Cluster A work to tough snatch complex
+
For time (20:00 cap):
45 calorie row
45 wall balls
45 toes to bar or kipping knees to elbow or strict knee raises
45 wall balls
45 calorie row
+
3 rounds not for time:
15 banded lat pull downs
10 renegade rows
Tuesday 3/17
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 pec stretch + 20 m bear crawl + 20 m high knees + 7 burpees
+
For 12:00, steady pace:
10 kipping pull ups (A) or 10 banded pull ups (B) or 10 ring rows, as horizontal as possible (C)
40 KB front rack carry
10 push ups, chest to ground, thighs off (A) or 10 hand release push ups (B) or 10 push ups on knees (C)
+
For time (20:00 cap):
30 clean and jerks (95/65) or use dumbbells
75 double unders or 150 singles
20 clean and jerks (115/85)
75 double unders or 150 singles
10 clean and jerks (135/95)
75 double unders or 150 singles
+
Not for time:
Accumulate a total of 50 plank ups
Accumulate a total of 75 shoulder taps
Wednesday 3/18
Warm up: :60 row, bike, ski or run + 2 rounds - 12 good mornings + 5 inch worms with push ups + :30 hollow hold + 5 suitcase deadlifts/side
+
Every :90 for 4 rounds:
1st: 5 bench press, no heavier than 85% 1RM or 6-8 DB bench press
2nd: :20 L-sit on rings or parallettes (A) or :20 tuck hold on rings or parallettes (B) or :20 tuck hang from bar, focusing on scapula engagement (C) or 20 single leg v-ups
+
For time (20:00 time cap):
27-21-15-9-3
Deadlift (no heavier than 225/155) or Dual DB or KB Deadlift
Box jumps or step ups
Cash out: 30 burpees
+
2-3 rounds not for time:
:30 sorenson hold, weighted if possible
20 banded tricep pulls
Thursday 3/19
Warm up: :60 row, bike, ski, or run + 2 rounds - 15 banded overhead tricep extensions/side + 15 banded forward raises + 15 banded pull aparts + 20 m Samson stretch
+
Every :60 for 12:00:
1st: 5 tempo ring dips (:03 down, :03 hold at bottom) or 5 tempo banded dips from rings or GHD or :30 dips from box
2nd: 10 overhead lunges (95/65) or DB overhead lunges or plate overhead lunges
3rd: 15 KB swings
+
21-15-9
Handstand push ups or pike push ups or hand release push ups
Hang power cleans (135/95) or hang DB cleans
*400 m row, bike, ski or run after each round
+
Not for time:
200 m Farmers Carry
Friday 3/20
Warm up: :60 row, bike, ski, or run + 2 rounds - 20 m quad stretch + :30 pigeon stretch/side + :30 flutter kicks + :30 wall sit
+
Every 2:30 for 6 rounds:
Back squat (work to tough triple) + 200 m run or :30 goblet squats + 200 m run
+
3 rounds, for total reps:
:60 Devil Press (30/20#)
:60 Sit ups
:60 Bike cals
:60 rest
+
Not for time:
Accumulate 100 weighted glute bridges, either with barbell or plate. Add band above knees if you’re extra :)